Start up
stretch for 4 mins

choose one:
2 mins of running, rowing, airdyne, jax, jump rope, rope slam

3rds(8)
8 good mornings
6 plyo
4 cleans
2 pull ups

bench(15)
5x3

Metcon/*Rx(26)
3 cleans 105/75-*165/85
100m run
3 pull ups
6 cleans
200m run
6 pull ups
9 cleans
400m run
9 pull ups
12 cleans
800m run
12 c2b/*bmu
9 cleans
400m run
9 pull ups
6 cleans
200m run
6 pull ups
3 cleans
100m run
3 pull ups

@31:00 min
hang clean(8)
otm-start around 65% and climb.

Finisher
100 flutter kicks
10 sec 6 inch hold every 10 kicks
30 cuff iso
2 min sh distraction